Wafer vs. Doughnuts — In-Depth Nutrition Comparison

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A recap on the differences between wafer and doughnuts

Wafer is higher in copper, iron, manganese, and magnesium, yet doughnuts are higher in phosphorus, vitamin B1, folate, vitamin E, and selenium.
Wafer covers your daily copper needs 41% more than doughnuts.
Wafer contains 3 times more magnesium than doughnuts. While wafer contains 53mg of magnesium, doughnuts contain only 17mg.
The amount of saturated fat in wafer is lower.
The glycemic index of wafer is lower.

Food varieties used in this article are Cookies, chocolate wafers and Doughnuts, cake-type, plain (includes unsugared, old-fashioned).

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Wafer

Doughnuts

Contains more MagnesiumMagnesium	+211.8%
Contains more PotassiumPotassium	+56.7%
Contains more IronIron	+58.5%
Contains more CopperCopper	+414.4%
Contains more ZincZinc	+118%
Contains more ManganeseManganese	+109%

Contains more CalciumCalcium	+29%
Contains more PhosphorusPhosphorus	+97%
Contains less SodiumSodium	-17.8%
Contains more SeleniumSelenium	+77.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Wafer

Doughnuts

Contains more Vitamin B12Vitamin B12

+50%

Contains more Vitamin AVitamin A	+33.3%
Contains more Vitamin EVitamin E	+176.4%
Contains more Vitamin B1Vitamin B1	+92.1%
Contains more Vitamin B2Vitamin B2	+13.2%
Contains more Vitamin KVitamin K	+308.3%
Contains more FolateFolate	+95.7%
Contains more CholineCholine	+160.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~2.91mg

~equal in Vitamin B5 ~0.377mg

~equal in Vitamin B6 ~0.05mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.463mg	0.09mg	41%
Saturated fat	4.241g	11.105g	31%
Iron	4.01mg	2.53mg	19%
Phosphorus	132mg	260mg	18%
Fats	14.2g	24.93g	17%
Vitamin B1	0.203mg	0.39mg	16%
Manganese	0.696mg	0.333mg	16%
Starch		25.91g	11%
Folate	47µg	92µg	11%
Monounsaturated fat	4.865g	8.544g	9%
Carbs	72.7g	47.06g	9%
Magnesium	53mg	17mg	9%
Vitamin E	0.72mg	1.99mg	8%
Selenium	5.7µg	10.1µg	8%
Fiber	3.4g	1.7g	7%
Vitamin K	2.4µg	9.8µg	6%
Zinc	1.09mg	0.5mg	5%
Sodium	580mg	477mg	4%
Choline	14.3mg	37.3mg	4%
Caffeine	10mg	0mg	3%
Protein	6.6g	5.31g	3%
Cholesterol	2mg	10mg	3%
Vitamin B2	0.266mg	0.301mg	3%
Polyunsaturated fat	4.153g	3.915g	2%
Potassium	210mg	134mg	2%
Vitamin B12	0.09µg	0.06µg	1%
Calcium	31mg	40mg	1%
Calories	433kcal	434kcal	0%
Net carbs	69.3g	45.36g	N/A
Sugar	37.43g	18.15g	N/A
Vitamin A	3µg	4µg	0%
Vitamin B3	2.858mg	2.91mg	0%
Vitamin B5	0.381mg	0.377mg	0%
Vitamin B6	0.051mg	0.05mg	0%
Tryptophan	0.096mg		0%
Threonine	0.22mg		0%
Isoleucine	0.261mg		0%
Leucine	0.447mg		0%
Lysine	0.281mg		0%
Methionine	0.105mg		0%
Phenylalanine	0.308mg		0%
Valine	0.323mg		0%
Histidine	0.128mg		0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - DHA	0.002g	0.001g	N/A
Omega-3 - ALA		0.239g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.017g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A
Omega-6 - Linoleic acid		3.573g	N/A